JULY.5.16

ANNOUNCEMENTS:

~ NEW Saturday RUNNING GroupPreparing for a 5k/10k/Marathon/Spartan or just need to work on your endurance? This Class is perfect for you! -Every Saturday we will be holding an Endurance Running WOD. 10am-11am(during open Gym)  * This group will work on overall endurance/endurance strength and running technique.

~JULY 16th SPARTAN SUPER in SF

~JULY 18th TESTING starts for those athlete eligible.

 

CF WOD:

3 Position Snatch 1-1-1-1-1

Rest as needed between sets.

*Use 65-70%

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For time:

30 Double Unders

15 Overhead Squats, 135/95 lbs

9 Strict Pull-ups

24 Double Unders

12 Overhead Squats, 135/95 lbs

6 strict Pull-ups

18 Double Unders

9 Overhead Squats, 135/95 lbs

3 Strict Pull-ups

*Goal: Sub 8 min

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